Over the past few decades, diabetes has become something of a health epidemic in the United States. In fact, the Centers for Disease and Prevention report that more than 30 million Americans have diabetes, with the vast majority (90-95 percent) having type 2.

For this reason, it’s incredibly important to get your diabetes under control and well-managed. The good news is that, unlike many other chronic medical conditions, type 2 diabetes is often best managed by the patient themselves, with support from their healthcare team.

While it can be beneficial to lower your overall carbohydrate intake, you don’t need to eliminate these foods entirely. When it comes to carbs, both quality and quantity matter. It’s important to focus on carbohydrates that contain dietary fiber, vitamins and minerals – such as sweet potatoes, butternut squash, beans, lentils, quinoa, oats and sprouted grain bread. Limit your portion of starch to about one-quarter of your plate at meals.

Protein-rich foods can help stabilize blood sugar when eaten in combination with a carbohydrate food. Protein-rich foods also help keep you feeling fuller, longer. Good sources of lean protein include fish, chicken, turkey, lean beef, eggs, unsweetened Greek yogurt and natural peanut butter.

Healthy fats do not contribute to a rise in blood sugar and also can help keep you feeling full. When it comes to dietary fat, quality is very important. Choose more plant-based fats, such as extra virgin olive oil, olives, unsalted raw nuts and seeds, avocado and unrefined coconut oil. A healthy serving of fat is 1-2 tbsp. per meal.

Non-starchy vegetables (such as spinach, mushrooms, broccoli, pepper and cucumbers) are very low in starch and calories, and are chock-full of fiber, vitamins, and minerals. Aim for at least 3-5 servings a day. One serving is equal to a ½ cup of cooked vegetables or 1 cup of raw vegetables.

For more information, contact the Jefferson Health Nutrition Center, which has a diabetes education management program covered by most insurance plans. 1-844-309-7708.

Stephanie Biggs is a Registered Dietitian and Certified Diabetes Educator with the Jefferson Health Nutrition Center.